Turn on the TV, listen to the radio or go on the Internet. Eventually, you’re going to come across some “late-breaking news” about a new “super food,” “clinically proven” vitamin supplement, or diet guaranteed to cure whatever ails you. But are these claims true or nothing more than great marketing techniques? Can a particular food or supplement reduce your risk for heart disease?
In a recent scientific review published in the Journal of the American College of Cardiology, scientists cut through the confusion and separate science from science fiction regarding popular nutrition related fads. Here’s the results:
Myth: No need to worry about eggs and cholesterol.
Fact: Cholesterol is still important to consider. Diets that are lower in dietary cholesterol are associated with reduced risk for cardiovascular disease. In fact, the current Dietary Guidelines for Americans states that people should eat as little dietary cholesterol as possible.
Dietary cholesterol is found only in animal foods such as egg yolk, dairy products, shellfish, meats, and poultry.
Myth: Coconut oil deserves a health halo.
Fact: No health halo for coconut oil. According to the authors, current claims of health benefits of coconut oil and other tropical oils such as palm or palm kernel oil, are unsubstantiated, and you should avoid these oils. In contrast, there is a large body of evidence to support the heart health benefits of olive oil. Just remember when it comes to calories, all fat has over 100 calories per tablespoon. So limit fat if you want to keep your calorie intake down.
Myth: Berries are good, but antioxidant supplements are better.
Fact: There is substantial evidence that anthocyanin, an antioxidant found in blueberries, strawberries, raspberries, red cabbage, red radishes and purple vegetables such as eggplant is associated with a reduced risk of heart disease, many forms of cancer, and other chronic diseases and may also help slow down the aging process. On the other hand, the reviewers found no compelling evidence that adding high-dose antioxidant supplements benefit heart health. In fact, antioxidant supplements may be linked to health risk and may interact with some medicines.
Myth: Go nuts for nuts.
Fact: True! You should go nuts for nuts. And nut butters like almond, cashew, and peanut have the same nutritional advantages as nuts. But portion control is advised, as nuts are high in fat and calories. The heart health benefit of nuts is so compelling that recommendations for the inclusion of nuts are in the Dietary Guidelines for Americans and the American Heart Association’s Guidelines on Lifestyle Management to Reduce Heart Disease Risk.
Myth: Juicing is a path to heart health.
Fact: The heart health benefits of fruits and vegetables is well established. Most Americans don’t consume enough dietary fiber and should increase their consumption of whole fruits and vegetables to help meet their fiber needs. But since juicing fruits and vegetables can sometimes remove some of the fiber, it is not clear what the relationship is between juicing and health. Also, the process of juicing concentrates calories making it easier to get more calories than anticipated. If you choose to juice, avoid adding extra sugars such as honey and try adding the leftover pulp from your juice to soups or muffins to help add fiber into your diet.
Myth: Everyone should go gluten free.
Fact: If you have celiac disease or gluten sensitivity it is essential for you to avoid gluten. However, there is no evidence that avoidance of gluten by healthy individuals will result in decreased heart disease risk or any other health benefits. In contrast, a recent study presented at the American Heart Association’s 2017 Scientific Session shows eating more gluten may be associated with a lower risk of developing type 2 diabetes.
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